Back to Basics - Week 2 of 4

Back to Basics - Week 2 of 4

Welcome to “Back to Basics”, a four week series of basic, effective yoga poses. Each week I will teach you the following:

1. Two to three yoga poses

1. Instruct you on the proper alignment of each pose.

1. Discuss the muscles effected in each pose.

1. Provide you with the DIRECT GOLF BENEFIT of the pose.

Guidelines:

Practice these poses everyday or every other day for maximum benefits.

Remember to breathe deeply in each pose, in and out through the nose.

Hold each pose for five to ten breaths depending on your fitness level.

Remember that you should never experience pain, slight discomfort is acceptable.

Please feel free to e-mail me @ [e-mail] and I will personally answer all your inquiries.

Good luck and stay in touch!

Here we go!

Crescent Lunge

Benefits: Targets the glutes, quads, ankle and foot flexibility and balance. Increases flexibility in the hip flexors and strengthens the glutes and quads. The balance of flexibility and strength in the lower body, particularly the hips, may alleviate common swing flaws such as sway and slide. Begin with your right foot forward and left leg back. Your right knee should be at a 90 degree angle and “charge up” your left leg! Feel as if “you are pulling the legs together towards the mid-line of your body”. Pull your navel towards your spine and lift the ribcage off your waist. BREATHE! Hold for ten deep breaths and switch sides. Note: move in and out of each pose slowly and carefully.

Warrior ll
Benefits: Stabilizes the lower body and strengthens the power muscles of the lower body for more power and distance in your swing. Transition from the Crescent pose directly into this pose. Internally rotate your left leg and left foot to a 45 degree angle. Revolve your torso so your trunk is parallel to the yoga mat and extend your arms at shoulder height. Note: Be sure your knee is directly over your ankle and not over your foot. Feel free to use the golf club for support or challenge yourself by lifting your arms over your head. Hold for ten breaths and switch sides.

Revolving Side Angle Pose
Benefits: Targets torso rotation over a stable lower body foundation. Targets the lats, shoulders and core. Begin on your hands and knees and step your left foot forward. Place your right elbow on the outside of your left knee. Lift your right shoulder away from your ear and focus on the stretch in your trunk, lats and shoulders. Hold for ten breaths and switch sides.

See you next week! Blessings,

Katherine

Editor’s Note: Katherine Roberts, founder of www.KRFlexFit.com and www.YogaForGolfers.com has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at [e-mail]